Bench Press (Close Grip)
The Close Grip Bench Press is a compound upper-body exercise that modifies the standard bench press to prioritize triceps strength and mass. By placing hands shoulder-width apart, you shift the mechanical load from the chest to the triceps while maintaining shoulder stability.
This exercise places significant demand on the triceps and wrist joints. Our AI optimizes your training by analyzing your recovery status—specifically looking at previous pushing volume and sleep quality—to determine the right intensity, preventing overuse injuries like tricep tendonitis. Additionally, if you have flagged shoulder discomfort with standard pressing in your profile, the AI recognizes this variation as a biomechanically friendlier alternative and adjusts your progressive overload accordingly to maintain strength without pain.
Form Cues
- Grip the bar exactly shoulder-width apart to stack joints vertically
- Tuck your elbows tight to your ribcage during the descent
- Lower the bar controlled toward your lower chest or upper abs
- Drive the bar back up by forcefully extending your elbows
- Don't place hands so close that they touch each other
- Don't flare your elbows out to the sides
- Don't bounce the bar off your ribcage
- Don't bend your wrists backward excessively
Common Mistakes
- Gripping excessively narrow
- Flaring elbows outward
- Lifting hips off the bench
- Bouncing the bar off the chest
- Unstable wrist position
Muscles Worked
This movement is the premier compound lift for mass-building in the triceps, specifically targeting the lateral and medial heads due to the extensive range of motion and heavy loading potential. While it still recruits the anterior deltoids and inner pectoral fibers for stability, the biomechanics force the triceps to perform the majority of the extension work.
Primary
Secondary
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